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TRAINING GUIDELINES
Exercise is one of the most important factors in the overall health of an individual. Listed
among its benefits are:
• Increased capacity for physical work (strength endurance)
• Increased cardiovascular (heart and arteries/veins) and respiratory efficiency
• Decreased risk of coronary heart disease
• Changes in body metabolism, e.g. losing weight
• Delaying the physiological effects of age
• Reduction in stress, increase in self-confidence, etc.
There are several components of physical fitness and each is defined below.
STRENGTH
The capacity of a muscle to exert a force against resistance. Strength contributes to power
and speed.
MUSCULAR ENDURANCE
The capacity to exert a force repeatedly over a period of time, e.g. it is the muscular
endurance of your legs to carry you 10 km without stopping.
FLEXIBILITY
The range of motion of your joints. Improving flexibility involves the stretching of muscles and
tendons to maintain or increase suppleness, and it provides increased resistance to muscle
injury or soreness.
CARDIO-RESPIRATORY ENDURANCE
The most essential component of physical fitness. It is the efficient functioning of the heart
and lungs.
AEROBIC FITNESS
Is an exercise of relatively low intensity and long duration, which depends primarily on the
aerobic energy system. Aerobic means "with oxygen", and refers to the use of oxygen in the
body's metabolic or energy-generating process. Many types of exercise are aerobic, and by
definition are performed at moderate levels of intensity for extended periods of time.
ANAEROBIC TRAINING
Is an exercise intense enough to trigger anaerobic metabolism. This means “without oxygen”
and is the output of energy when the oxygen supply is insufficient to meet the body’s long
term energy demands. (For example, a 100 meter sprint.)
